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  6. Prunes vs. Chicken soup

Prunes vs. Chicken soup — In-Depth Nutrition Comparison

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Summary of differences between prunes and chicken soup

  • The amount of vitamin K, fiber, copper, potassium, vitamin A, vitamin B6, iron, magnesium, and vitamin B2 in prunes is higher than in chicken soup.
  • Prunes cover your daily need for vitamin K, 49% more than chicken soup.
  • The amount of sodium in prunes is lower.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of chicken soup is 52.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Soup, stock, chicken, home-prepared.

Infographic

Prunes vs Chicken soup infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +597.1%
Contains more IronIron +342.9%
Contains more CopperCopper +420.4%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +155.6%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +633.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin EVitamin E +1333.3%
Contains more Vitamin B1Vitamin B1 +45.7%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +236.1%
Contains more Vitamin KVitamin K +29650%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Prunes Chicken soup DV% diff.
Vitamin K 59.5µg 0.2µg 49%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.054mg 25%
Carbs 63.88g 3.53g 20%
Potassium 732mg 105mg 18%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Vitamin B6 0.205mg 0.061mg 11%
Calories 240kcal 36kcal 10%
Iron 0.93mg 0.21mg 9%
Magnesium 41mg 4mg 9%
Vitamin B5 0.422mg 8%
Vitamin B2 0.186mg 0.085mg 8%
Phosphorus 69mg 27mg 6%
Sodium 2mg 143mg 6%
Calcium 43mg 3mg 4%
Vitamin A 39µg 1µg 4%
Vitamin E 0.43mg 0.03mg 3%
Selenium 0.3µg 2.2µg 3%
Zinc 0.44mg 0.14mg 3%
Starch 5.11g 2%
Vitamin B3 1.882mg 1.584mg 2%
Fats 0.38g 1.2g 1%
Polyunsaturated fat 0.062g 0.213g 1%
Saturated fat 0.088g 0.321g 1%
Monounsaturated fat 0.053g 0.582g 1%
Cholesterol 0mg 3mg 1%
Protein 2.18g 2.52g 1%
Vitamin B1 0.051mg 0.035mg 1%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 56.78g 3.53g N/A
Sugar 38.13g 1.58g N/A
Folate 4µg 5µg 0%
Choline 10.1mg 9.2mg 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more CarbsCarbs +1709.6%
Contains more OtherOther +340%
Contains more ProteinProtein +15.6%
Contains more FatsFats +215.8%
Contains more WaterWater +198%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +998.1%
Contains more Poly. FatPolyunsaturated fat +243.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.